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Weekly Wisdom Day 1: WELCOME, WE ARE SO EXCITED FOR YOU! Congratulations on recommitting to you! We applaud you for taking the steps to improve your health and reach your weight loss goal. Starting this journey can be overwhelming, and it is normal to feel this way. Don’t worry, that’s where we come in! We…

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Weekly Wisdom Week 1: CONGRATS, YOU’RE IN KETOSIS! What is Ketosis? Simply stated, ketosis is burning fat for fuel. Ketosis is a metabolic process that occurs when the body doesn’t have enough glucose (sugar) for energy and instead breaks down stored fats to use for energy. Our program is designed to fuel your body with…

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Weekly Wisdom Topic 3: FIND YOUR “WHY?” As your body and mind adapt to your new lifestyle, you may experience some challenges along the way. It is important to remember why you started this journey, and what caused you to jump into action to improve yourself. Whether you began this journey to fit into a…

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Weekly Wisdom Topic 4: MIND GAMES Our mind is a funny thing and loves to talk us out of things. We can be going along on plan flawlessly, and suddenly an unexpected cookie is calling your name. What is the solution? It’s hard to resist, we know! The great news is we do have solutions…

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Weekly Wisdom Topic 5: REGULAR SHIFT MEAL vs “1 A DAY” 1-A-Day items are allowed no more than once per day while on plan. These items are listed in orange on your preplanned menu, located in their own space in our retail area, and have a “1-A-Day” orange circle on the box. These items are…

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Weekly Wisdom Topic 6: DRINK UP!!!!! Drinking water is one of the simplest things you can do for weight loss and your overall health. However, most of us aren’t doing it! Do you know how much water you need each day? It’s more than the standard eight-8oz glasses; you actually need half of your body…

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Weekly Wisdom Topic 7: HANDLING STRESS WITHOUT FOOD Stress is not just a bump on the weight loss road; it can be a sinkhole! Having a coping strategy for stressful times in your life will be critical to you having a successful journey. Unfortunately, there is no solution for completely removing stress from our lives….

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Weekly Wisdom Topic 8: SMILE!!! Progress photos will be taken at your next visit. Please wear the same clothes as you did at your initial appointment or clothes that will show your progress. It’s important to remember that sometimes it takes our brain some time to catch up to who we are looking at in the mirror. If we…

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Weekly Wisdom Topic 9: RECOVERING FROM A SLIP It is said: Falling down is part of life; getting back up is living! If you were walking down a flight of stairs and stumbled down a few, would you say, “Well, I’ve blown it” and throw yourself down the rest? No! You would get back up…

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Weekly Wisdom Topic 10: EXERCISE By now, not only can you see results, but you may feel a difference too. Your body is changing, you’re feeling ambitious, and you may be thinking about adding exercise to accelerate your weight loss. Before you hit the streets with your new running sneakers, remember our goal is not…

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Weekly Wisdom Topic 11: SHIFT ON THE GO! Many people think you cannot eat healthy while on the go, but you can! Almost any place can become Stage 1 friendly. Planning is vital, but you can make healthy choices even when you are stuck out and about. Follow these tips to stay stage 1 compliant…

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Weekly Wisdom Topic 12: WAITRESS! By now I hope you have been to a restaurant. If not, it’s time to take the challenge! We cannot live in a bubble of our perfectly prepared food for every meal. Times will arise that you have a meeting, family gathering, or catching up with friends at a restaurant,…

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Weekly Wisdom Topic 13: TRAVELING Traveling on ShiftSetGo doesn’t have to be hard! While oftentimes traveling means a lot of unplanned restaurants and meals, make sure you are prepared. Bring extra Walden Farms salad dressing packets to have so you can order at a restaurant. And try to keep quick and easy ShiftSetGo meals with…

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Weekly Wisdom Topic 14: NEGATIVE PEOPLE We all experience it- the friends, family members, or even complete strangers that seem to bring us down while we are trying to stay excited about creating a healthy lifestyle change. This external negativity is when we start to create all sorts of sabotaging thoughts in our minds. Stay…

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Weekly Wisdom Topic 15: OWN YOUR PROGRESS How do you love your progress picture and general progress? You might have noticed that your body may be a new shape now and going shopping for some new clothes might be a great idea. Looking and feeling great is an incredible confidence booster and can make you…

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Weekly Wisdom Topic 16: MEAL PLANNING The key to long term success on ShiftSetGo is meal planning and prepping. After a while, eating the same things every day because it’s quick, easy, and works for you can get well… boring! To avoid getting burned out on the program, try creating a menu. The cookbooks in…

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Weekly Wisdom Topic 17: BACK TO BASICS After being on Stage 1 for a while, it’s easy to think you’ve got the drill down. Here are some basic staples to get you back to basics:• Remember to keep weighing and measuring your food. It’s easy to start eyeballing how much protein and veggies we get….

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Weekly Wisdom Topic 18: PREVIEW TO MAINTENANCE Maintenance is scary for everyone. You feel like you’ve mastered Stage 1 and losing weight with ShiftSetGo and the help of your coaches, but the idea of having the freedom to make your own food choices and not gain weight seems daunting. Don’t worry; we’ve got all the…

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Weekly Wisdom Topic 19: KNOWLEDGE IS POWER You’ve heard the phrase knowledge is the key to success, but that can seem overwhelming when you can read so many different articles online about what’s healthy and what is not. Many articles are false or contradict other articles, all stating why their way of eating is the…

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Weekly Wisdom Topic 20 WHY REFER A FRIEND You have come so far on your journey! As you get closer to reaching your goal, it gets easier to forget where you started and harder to stay on track, which is why ensuring you’re keeping your appointments to come in and talk with your coach is…

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Weekly Wisdom Topic 21: BUT I’M HANGRY! Sometimes we have days when we’re just hungry, and that makes us irritable, which can equal “hangry!” There are a few reasons for this:1 . You’ve just started or restarted the program and you haven’t completely transitioned into ketosis. Remember you can have up to 5 ShiftSetGo meals…

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Weekly Wisdom Topic 22: PREP YOUR BODY Prepare Your Body for Mealtime One of the keys to a digestive system that keeps you energized and radiant is setting the stage for good digestion before every meal. Setting the stage means drinking a glass of room temperature water about 1 5 minutes before a meal to…

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Weekly Wisdom Topic 23: TAKE ADVANTAGE OF CONVENIENCES Sometimes, we need a little help speeding things up. If you have the funds, a food delivery plan is a wonderful alternative to weekly dinner cooking or a great idea for a few nights per week. Other great ideas that you can grab at the grocery store…

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Weekly Wisdom Topic 24: IN A COOKING RUT Sometimes we cook with the seasons. We tend to roast in the winter and grill in the summer. But, if you’re finding yourself in a rut, changing up your veggies and proteins will help, but so will changing up your cooking techniques! Get out of your routine,…

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Weekly Wisdom Topic 25: BUT IT’S JUST 1 GLASS… If you’re a social drinker, it can be tough to be out with friends or at a dinner party and not enjoy a glass of wine or your favorite cocktail. Even with all of the sugar-free mixers out there, you might think you can get away…

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Weekly Wisdom Topic 26: A NEW FOCUS Stage 1 can take a lot of focus even though it’s relatively simple once you have the pattern down. Stages 2 and 3 take a little more planning and concentration.A client once remarked to me, “I don’t know what I’ll think about once I’m done thinking about my…

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Weekly Wisdom Topic 27: ALFRESCO What is Alfresco?The definition is “taking place or located in the open air: outdoor, outdoors, an alfresco lunch, an alfresco café, dining alfresco.” Isn’t it wonderful to eat outdoors? There’s just something special about it. Hopefully, there are restaurants and cafes around you where you can enjoy eating in the…

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Weekly Wisdom Topic 28: ESCAPING “FOOD PUSHERS” TRAPS This time of year gets busy with back to school functions, commitments, sports, tail gaiting, and Pumpkin Spice everything! Planning is crucial to stay on plan and continue to make progress toward your goal. Anticipate that “food pushers” will almost always be part of these events. Regardless…

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Weekly Wisdom Topic 29: GET SPICY! Herbs and spices do more than add flavor to food. They let you cut down on some less-healthy ingredients such as table salt, added sugars, and saturated fat, and some have inherent health benefits! In India, where spices tend to be used by the handful, incidences of diet-related diseases…

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Free: Too good to be true?

On the ShiftSetGo program, we suggest that clients do not use any more than four sugar-free or carb-free servings a day. We call these “extras.” You can find all of the approved extras at ShiftSetGo.com/programextras. “Sugar- free” means less than .5 grams of sugar per serving on the Nutrition Facts Panel. Therefore the FDA allows that this small amount is ok, and the calories and carbohydrates are expected to have no meaningful effect in usual meal planning. You will see a “0” next to calories on the label. The ShiftSetGo program allows for this wiggle room up to a certain point. You can see that if you have .5 grams of sugar four times per day, you might have ingested 2 grams of sugar. If you keep going over in your Walden Farms or Stevia usage, you could easily have consumed more. Refined sugar is composed directly of carbohydrates. Sugar substitutes and sugar alcohols have carbs as well, and because they are not required to be on the Nutrition Facts Panel, we can never really tell exactly how much we’re having. That’s why we ask our clients to stop at four servings to be safe and to be careful when adding sugar-free products to the baking recipes.